2. High knee run over the jump rope for 60 seconds. Lay the jump rope flat on the floor in a vertical straight line in front of you. Use it as a guide as you perform traveling high knee runs forward and back over the rope. Pull your abs in tight and land softly on your feet as you run.

3. Jump rope 25 times at your own pace.

4. Plyo V-Hop over the jump rope for 60 seconds. Lay the jump rope flat on the floor in a horizontal straight line in front of you. Begin with knees slightly bent and feet together. Swing your arms and jump over the line with both feet, landing in a wider stance. The rope should now be behind you. Then jump back to starting position. Focus on keeping a strong core and controlling the rope.

5. Jump rope 25 times as fast as you can!

6. Down Hill Ski over the jump rope for 60 seconds. Lay the jump rope flat on the floor in a vertical straight line. Begin by standing beside the rope so it lays to your right. Feet should be together and knees slightly bent. Imagine you are holding ski poles in your hands and jump over the rope as if you are slaloming down a ski slope. Now the rope should lay to your left. Continue skiing side to side for the duration of the interval.

Complete this workout two to three times before Jan. 1, and you’ll have a jump start on your New Year’s fitness resolution.

Jen Edwards is the Owner of Island Playground and Director of the SWEAT Fitness program for adults. She is an AFAA certified fitness instructor with over 20 years of experience. She recently directed and stared in 2 fitness videos based on her SWEAT Fitness program. She can be reached at jen@island-playground.com, by calling Island Playground at (843) 837-8383 or on Facebook at http://www.facebook.com/readysetsweat.